In this week’s Fit Father Project Podcast, Episode 271, Dr. Anthony Balduzzi sits down with FFP member Herman Ramos. Herman is a 55-year-old father from New Jersey who transformed his health after realizing that staying “active” wasn’t enough anymore. As weight slowly crept up and energy declined, Herman made a commitment to strength, structure, and long-term vitality — not for aesthetics, but for his family and future generations.

Herman shares how simple, repeatable habits like intermittent fasting, two daily “perfect plates,” hydration strategies, and metabolic resistance training helped him lose over 20 pounds, shrink his waistline, and rebuild strength in his 50s. Along the way, he reflects on the emotional weight of watching his parents’ health decline — and how that became fuel to rewrite his own aging story.

This episode goes beyond workouts and nutrition. It’s a conversation about brotherhood, discipline, fatherhood, and why men over 40 don’t need perfection — they need consistency, community, and a purpose bigger than themselves.

Key Takeaways

1. Strength after 50 requires structure, not intensity
2. Weight loss becomes simpler when nutrition is predictable
3. Two “perfect plates” beats calorie obsession
4. Weekly 40-hour fasting as a powerful fat-loss lever
5. Hydration as a craving-control strategy
6. Metabolic resistance training for strength, stamina, and longevity
7. Tracking workouts to see progress you feel but might miss
8. Waist size as a better metric than scale weight
9. Community accountability multiplies results
10. Fathers train not just for themselves, but for family legacy
11. Repurposing weakness into strength (the walker story)
12. Consistency over perfection wins long term

Try out The Fresh-Pressed Olive Oil Club for a buck!

Go to http://go.getfreshfitfather.com to enroll in the Fresh-Pressed Olive Oil Club, pay just $1 to help cover shipping costs, and receive a complimentary full-size bottle ($39 value) of one of the greatest olive oils T.J. has ever discovered.

With T.J.’s Club, there’s never a commitment to buy anything, now or ever, and you can cancel your membership at any time.

Ice Barrel Cold Plunges - A Chilling experience!

If you’ve been curious about cold therapy and want something that actually fits into real family life, head to https://icebarrel.com/ to learn more about the science behind cold plunging. Use code FITFAMILY to save at checkout.

Take an Adventure with FFP in 2026!

1. Fit Father Sedona Retreat — April 2026. Eight spots left!
2. Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize
3. Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Click here to join us in Phoenix!

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest.

Click here to see everything you get when you join Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on fitness, nutrition, fasting, and healthy lifestyle practices for men over 40.

In this episode of the Fit Father Project Podcast, Episode 270, Dr. Anthony Balduzzi sits down with longtime member Kim Wright, a quiet but powerful example of what sustainable health really looks like after 50. What began as a simple decision during a hospital visit turned into a three-year journey of physical transformation, spiritual grounding, and deep personal growth.

Kim shares how morning routines, strength training, plant-based nutrition, and intentional sleep helped him drop inches, build muscle, and reclaim energy—without burnout or perfection. Along the way, he learned how health builds resilience, improves family relationships, and creates the capacity to handle life’s challenges with clarity and calm.

This is a conversation about consistency over intensity, decisions over sacrifice, and why the men who don’t make the most noise are often the ones doing the deepest work.

Key Takeaways

1. Consistency beats intensity over decades
2. Health as a daily decision, not a sacrifice
3. Morning routines as an anchor for life
4. Strength training builds confidence and resilience
5. Plant-based nutrition done intentionally works
6. Sleep as a non-negotiable recovery tool
7. Modifying workouts instead of stopping
8. Community participation deepens motivation
9. Spiritual practices supporting physical health
10. Fitness creates capacity for family leadership
11. Progress without perfection
12. Aging with strength, not fear

Take an Adventure with FFP in 2026!

1. Fit Father Sedona Retreat — April 2026. Eight spots left!
2. Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize
3. Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Click here to join us in Phoenix!

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest.

Click here to see everything you get when you join Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on fitness, nutrition, lifestyle habits, and personal development shared for educational purposes.

In Episode 269 of the Fit Father Project Podcast, Dr. Anthony Balduzzi sits down with Reuvein Mittler, a 36-year-old father of five from Chicago who decided he wasn’t going to follow the same unhealthy path he saw in his own family. After a pre-diabetes warning and years of weight gain, Reuvein took control and began a journey that would completely transform his health.

Through the Fit Father Foundations program, Reuvein lost nearly 40 pounds, rebuilt his strength, and discovered how simple habits like hydration, protein-focused meals, and consistent training could change his energy, mindset, and daily life. What started with learning how to do his very first push-up became a full commitment to becoming the healthiest version of himself.

This episode is a powerful reminder that progress beats perfection, that starting is often the hardest part, and that when a father changes his health, it ripples through his entire family. If you’re a busy dad who wants more energy, strength, and years with the people you love, Episode 269 will inspire you to take that first step.

Key Takeaways

1. Pre-diabetes as the wake-up call
2. Nearly 40 pounds lost in one year
3. From no push-ups to consistent strength training
4. Hydration as a daily energy multiplier
5. Protein + produce as the nutrition anchor
6. Fewer crashes, no more coffee dependence
7. Foundations habits changing everyday life
8. Strength training spilling into mental toughness
9. Leadership by example for wife and kids
10. “Daddy’s doing this to be healthy for us”
11. Progress over perfection mindset
12. Half effort beats zero effort days
13. Just start — momentum follows action
14. Training as self-mastery, not punishment
15. Clear next goal: Old School Muscle

Berkeley Life Nitric Oxide Foundation

If you are ready to start tracking your nitric oxide today to feel stronger, more energized, and confident in your health, visit https://berkeleylife.com/, use discount code FITFAMILY, and receive 20% off your first order.

The Fresh-Pressed Olive Oil Club!

Go to http://go.getfreshfitfather.com to enroll in the Fresh-Pressed Olive Oil Club, pay just $1 to help cover shipping costs, and receive a complimentary full-size bottle ($39 value) of one of the greatest olive oils T.J. has ever discovered.

With T.J.’s Club, there’s never a commitment to buy anything, now or ever, and you can cancel your membership at any time.

Take an Adventure with FFP in 2026!

1. Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing ends Dec. 1. Click here and plan to join us!
2. Fit Father Sedona Retreat — April 2026. Eight spots left!
3. Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest.

Click here to see everything you get when you join Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on health, fitness, and lifestyle strategies to help fathers take control of their bodies and lead their families with strength.

In this episode of the Fit Father Project Podcast, Episode 268, Dr. Anthony Balduzzi welcomes Ayurvedic expert Dr. Shivani Gupta for a powerful conversation on chronic inflammation, longevity, and how ancient Eastern medicine offers practical solutions for modern men. Dr. Shivani shares her personal journey bridging Western science with Ayurveda and explains why inflammation is the silent driver behind joint pain, metabolic decline, gut dysfunction, and burnout.

You’ll learn why turmeric is far more than a trendy spice, how men can use ghee and healthy fats to support gut lining and recovery, and why understanding your personal constitution (vata, pitta, kapha) is key to long-term strength and performance. This episode also explores how stress, training intensity, diet, and circadian rhythm either fuel or calm inflammation over time.

If you’re a man over 40 looking to stay strong, pain-free, mentally sharp, and energized for decades to come, this episode delivers practical, grounded wisdom you can start using immediately.

Key Takeaways

• Inflammation drives joint pain, fatigue, and aging
• Turmeric works best at therapeutic potency
• Ghee supports gut lining and recovery
• Men often overheat their “fire” (pitta imbalance)
• Constitution determines ideal diet and training
• Daily rhythms reduce long-term inflammation
• Ancient wisdom + modern science = longevity

More About Dr. Shivani Gupta, The Inflammation Code, and Fusionary Formulas

The Inflammation Code book: www.theinflammationcode.com

Websites: drshivani.com

fusionaryformulas.com/

• Use code FITFAMILY at checkout for 15% off Ayurvedic supplements and teas.

Podcast: Fusionary Health https://podcasts.apple.com/us/podcast/fusionary-health/id1680587836

Instagram: https://instagram.com/dr.shivanigupta/

Facebook: https://www.facebook.com/theshivanigupta

YouTube: https://www.youtube.com/@dr.shivanigupta

Pinterest: https://www.pinterest.com/theshivanigupta

Biographical Information on Dr. Shivani Gupta

Dr. Shivani Gupta is an Ayurvedic practitioner, turmeric researcher, and speaker who blends classical Ayurveda with functional medicine to help women calm inflammation, balance hormones, and restore energy. With a Master’s in Ayurvedic Sciences and a PhD focused on turmeric, she translates ancient wisdom into simple daily rituals—Elemental Design™ personalization, Mental Inflammation™ resets, gut/estrobolome support, and spice-based micro-habits.

Her forthcoming book, The Inflammation Code (Hay House, February 2026), is a practical, non-diet system for cooling chronic inflammation to improve brain fog, bloat, pain, sleep, and mood. Dr. Shivani is the host of the Fusionary Health Podcast and creator/host of the Emmy-nominated TV show Vibrant Health with Dr. Shivani Gupta, syndicated across the Southeast with a DME reach of ~6 million. A sought-after educator for midlife hormone health and metabolism, her work has been featured in MindBodyGreen, wellness summits, and regional TV and radio. She’s spent over 20 years helping women and families build sustainable routines that actually stick—in real life. Learn more at shivanigupta.com.

Berkeley Life Nitric Oxide Foundation

If you are ready to start tracking your nitric oxide today to feel stronger, more energized, and confident in your health, visit https://berkeleylife.com/, use discount code FITFAMILY, and receive 20% off your first order.

The Fresh-Pressed Olive Oil Club!

Go to http://go.getfreshfitfather.com to enroll in the Fresh-Pressed Olive Oil Club, pay just $1 to help cover shipping costs, and receive a complimentary full-size bottle ($39 value) of one of the greatest olive oils T.J. has ever discovered. 

With T.J.’s Club, there’s never a commitment to buy anything, now or ever, and you can cancel your membership at any time.

MitoQ’s NAD+ Dual Action Supplement 

MitoQ’s NAD+ dual action ensures your cells are getting the most out of your NAD+ supplement by effectively boosting NAD+ levels and optimizing your cells to use it, leading to more energy, reduced fatigue, and better focus and mental clarity. Go to https://www.mitoq.com/ and use code FITFAMILY at checkout for 10% off your purchase.

Take an Adventure with FFP in 2026!

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing ends Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026. 
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on inflammation, longevity, and holistic health.

In Episode 267 of the Fit Father Project Podcast, Dr. Anthony sits down with Angelo Keely, CEO and co-founder of Kion, for a deep dive into the science of essential amino acids (EAAs) and why they are so powerful for men over 40. Angelo explains how protein actually works inside the body, why EAAs stimulate far more muscle protein synthesis than regular protein foods, and how aging creates anabolic resistance that EAAs can help overcome. 

You’ll learn the key differences between whole-food protein, whey protein, BCAAs, and EAAs — and why EAAs consistently outperform every other option for muscle building, recovery, and healthy aging. Angelo also shares practical timing strategies, fasting considerations, and daily routines to help you maximize your results, especially if you’re a man over 40 looking to protect or rebuild lean muscle. 

If you want to get more from your workouts, maintain muscle as you age, and use supplements more effectively, this Fit Father Project Podcast episode will completely upgrade how you think about protein and performance.

Key Takeaways:

• Essential Amino Acids (EAAs) = the active component of protein
• EAAs stimulate 3–6x more muscle protein synthesis than whey
• Digestion slows with age → anabolic resistance increases
• Leucine-enriched EAAs overcome anabolic resistance
• Best time: before training for maximum uptake
• EAAs help maintain muscle during fasting
• Whole-body protein synthesis matters beyond muscle
• Older adults benefit most from pulsed amino intake
• Avoid BCAAs alone — ineffective without all 9 EAAs
• EAAs have almost no calories & don’t suppress appetite

More About Kion and Angelo Keely

Website: visit getkion.com/fitfather for 20% off

Kion's Instagram: https://www.instagram.com/kion/

Biographical Information on Angelo Keely

Angelo is the co-founder and CEO of Kion, an active lifestyle, supplement and functional food company dedicated to helping people fully experience a fun and active life by providing pure, energy-enhancing solutions.

MitoQ’s NAD+ Dual Action Supplement 

MitoQ’s NAD+ dual action ensures your cells are getting the most out of your NAD+ supplement by effectively boosting NAD+ levels and optimizing your cells to use it, leading to more energy, reduced fatigue, and better focus and mental clarity. Go to https://www.mitoq.com/ and use code FITFAMILY at checkout for 10% off your purchase.

Ice Barrel and Cold Plunging!

If you’ve been curious about cold therapy and want something that actually fits into real family life, head to https://icebarrel.com/  to learn more about the science behind cold plunging. Use code FITFAMILY to save at checkout.

Let’s come together in 2026!

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing ends Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026. 
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on how essential amino acids support muscle, metabolism, and healthy aging.

In Episode 266 of the Fit Father Project Podcast, Dr. A sits down with neuroscientist and MitoQ Chief Science Officer, Dr. Siobhan Mitchell, to unpack one of the deepest levers of health for men over 40: your mitochondria. You’ll hear how her grandmother’s battle with Alzheimer’s led her into decades of research on aging, “inflammaging,” and why mitochondrial function sits at the root of brain health, energy, and longevity.

Together, they break down how exercise, fasting, MCT oils, CoQ10, vitamin C, and mitochondrial-targeted antioxidants like MitoQ can make the workouts and nutrition you’re already doing more effective. You’ll learn what the science actually shows in human trials — from better power output and faster recovery to less exercise-induced DNA damage and improved blood vessel growth in working muscles.

If you’re a busy man who wants more consistent energy, stronger training results, and better protection for your heart, muscles, and brain as you age, this is an essential listen.

Key Takeaways:

• Mitochondria = powerhouses and “CEOs” of the cell
• Oxidative stress & “inflammaging” drive faster aging
• Balance matters: not too much, not too little mitochondrial activity
• Exercise (especially intervals) trains mitochondrial resilience
• Fasting & ketones trigger autophagy and longevity pathways
• MCTs (especially C8/C10) support ketones and brain function
• CoQ10 is essential but poorly delivered into mitochondria via standard supplements
• MitoQ = mitochondria-targeted CoQ10 derivative with human data
• Studies: better power output, recovery, and less exercise-induced DNA damage
• Vitamin C, magnesium, B12 often need supplement support with age
• NAC, PQQ, NAD boosters, and urolithin A: promising but mixed data
• No magic bullets: stack smart supplements on top of fundamentals

More About MitoQ and Dr. Siobhan Mitchell

Website: https://www.mitoq.com/

• On December 1st, go to https://www.mitoq.com/ for a special Cyber Monday offer
• After December 1st, go to https://www.mitoq.com/ and use code FITFAMILY at checkout for 10% off your purchase

Facebook: https://www.facebook.com/MitoQ/

Instagram: https://www.instagram.com/mitoq/\

YouTube: https://www.youtube.com/user/MitoQHealth

X: https://twitter.com/Mito_Q

Tik Tok: https://www.tiktok.com/@mitoq

Podcast: Cell Me About It https://open.spotify.com/show/2Bbc0Oi5ypbui2voVpnCxf?si=40f849b961d041ff

Dr. Siobhan Mitchell's Email: [email protected]

Biographical Information on Dr. Siobhan Mitchell

Dr. Siobhan Mitchell, PhD is the chief scientific officer of MitoQ with over 25 years of research experience in how nutrition impacts brain aging, metabolic health, and longevity. She completed her PhD at SUNY Albany and a post-doctoral fellowship on brain aging at University of Washington.

Siobhan held roles at the three largest food companies in the world (Unilever, Nestle and Pepsico), leading trials in Europe, North America and Asia, which investigated the effects of nutrition on cognitive decline, mood and performance. Additionally she was senior director at Noom, where she directed a team investigating chronic disease management, weight loss and mental health digital programs using cognitive behavior therapy methods. Siobhan has given talks on nutritional neuroscience at conferences all over the world. She's authored over 80 papers, and holds eight patents for aging, cognition and mood products. 

Let’s come together in 2026!

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing ends Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026. 
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on mitochondrial health, CoQ10, and how MitoQ and smart lifestyle strategies may support healthy aging, energy, and exercise performance for men over 40.

At Fit Father Fit Mother LIVE in Phoenix, something powerful happened that goes way beyond workouts and perfect plates. In Episode 265, Dr. Anthony sits down with long-time Fit Father member Zebb Seabrook and Fit Father/Fit Mother couple Brian and Renee Davis to unpack what it actually felt like to step out of the app and into a room full of people living this mission. They share how the event helped them break through plateaus, reconnect with their deeper “why,” and experience the kind of community you can only feel when you’re sweating, learning, and laughing side-by-side.

You’ll hear how Zebb almost talked himself out of going (even after buying his ticket), why Brian and Renee now see LIVE as a turning point for their whole family, and the surprising shifts they made in their routines when they got home. From mindset breakthroughs and cold plunges to late-night conversations and new lifelong friendships, this conversation gives you a real glimpse into what LIVE is all about—without spoiling the magic. If you’ve ever wondered whether an in-person event is worth the time, travel, and money, this episode will help you decide.

Key Takeaways

• Immersion breaks mental plateaus
• In-person community accelerates growth
• VIP lunches deepen access & learning
• Couples can transform together
• Resort environment supports healthy fun
• Mindset tools ripple to families
• Generational impact of parent habits
• Early commitment creates powerful momentum

Join Us - Fit Father Fit Mother LIVE 2026 – August 7–9 

Come experience the hugs, the breakthroughs, the community, and the kind of weekend your future self (and your children) will thank you for.

👉 Learn more and reserve your spot here

The Fresh-Pressed Olive Oil Club!

Go to http://go.getfreshfitfather.com to enroll in the Fresh-Pressed Olive Oil Club, pay just $1 to help cover shipping costs, and receive a complimentary full-size bottle ($39 value) of one of the greatest olive oils T.J. has ever discovered. 

With T.J.’s Club, there’s never a commitment to buy anything, now or ever, and you can cancel your membership at any time.

Other Live Events to Meet Up with FFP in 2026!

• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026. 
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on building health, community, and long-term transformation through immersive live experiences.

Episode 264 of the Fit Father Project Podcast - Dr. Anthony Balduzzi sits down with Wyatt Ewing, founder and CEO of Ice Barrel, to talk about one of the most powerful “good stressors” you can add to your life: cold exposure.

Wyatt shares how, back in 2017, he was burned out in corporate aviation, constantly on his phone, dealing with chronic bronchitis, anxiety, and a survival-mode mindset. A blunt comment at the gym and a suggestion to try cold showers and breathing exercises sent him down a path that completely changed his mental health, physical resilience, and life direction.

You’ll hear how his first intentional 30-second cold shower snapped him into the present moment, helped quiet his anxious mind, and eventually led him to experiment with bathtubs, trash cans, horse troughs—and ultimately to creating Ice Barrel, one of the first direct-to-consumer cold plunges on the market.

If you’re a busy dad (or mom) who wants more energy, better mental focus, and a simple daily practice that makes you feel more alive and grounded, this episode will show you exactly how cold can become one of your most powerful health tools.

Key Takeaways

• Cold plunging as fast, high-impact daily practice
• Present-moment focus instead of anxious, racing thoughts
• Healthy “good stress” to train your nervous system
• Lower inflammation and pain with regular cold exposure
• Mood and energy boost from endorphins and dopamine
• Simple weekly goal: about 12 minutes of cold
• Best range for most people: 50–60°F water
• Intentional breathing: in 4 seconds, out 6 seconds
• Upright plunging posture for calm, alert presence
• Cold + sauna as powerful recovery and reset ritual

Plunge Into Ice Barrel and Wyatt Ewing:

Website: https://icebarrel.com/

• Use discount code FITFAMILY at checkout and receive $100 off barrels or chillers, $200 off bundles, in addition to sitewide discounts.

Instagram: https://www.instagram.com/icebarrel/

Facebook: https://www.facebook.com/theicebarrel

X: https://x.com/Ice_Barrel

YouTube: https://www.youtube.com/channel/UC40pA9GBIVro1iZDRWG8seQ

Biographical Information on Wyatt Ewing

Founder and CEO of Ice Barrel, Wyatt’s areas of expertise include product innovation, manufacturing and eCommerce marketing. Before Ice Barrel, he worked in corporate aviation buying and selling jets. Like so many, he bought into the fiction society tells us: work harder, sleep less and don't complain. The stress and anxiety of the 60- to 80-hour work week took a toll on his physical and mental well-being. Eventually, reality caught up with Wyatt. "I was broken, sick and desperate for a change."

Shortly after hitting bottom, a stranger approached him at the gym and offered some candid advice. Saying, "you don't look well," the man then went on to explain the power of breathwork, meditation and cold showers. Wyatt was skeptical, but also desperate to try anything. He started researching the science of cold therapy and was hooked. It wasn't long before his wife noticed the results of these new practices. "It was like he was a new man."

After growing tired of cold showers and ice baths in the house, Wyatt decided to invent a cold therapy device that would allow him to simplify the practice. He started sharing a few of these prototypes with others and quickly realized that there were so many people looking for a solution for their recovery. That's when he set out on a mission to create the most accessible and effective cold therapy solutions, helping everybody, everywhere, to get colder and feel better! A few months later, Ice Barrel went from a prototype to a product.

Today Ice Barrel is considered a leading brand in the cold therapy industry. The team at Ice Barrel believes that everyone is capable of a life filled with well-being, and they are working to introduce products that simplify the practices that release us to do the extraordinary.

Wyatt lives in Ohio with his wife and three children. He is passionate about family, cold therapy, CrossFit, health and wellness, agriculture and being in nature.

SUJI Bands - Small and mighty!

If you want to learn more about the Suji portable compression training device, visit https://www.trysuji.com/ and use code FITFATHER for 20% off your first order.

LIVE events to meet up with FFP in 2026!

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026. 
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on how cold exposure and cold plunging can be used as a powerful, intentional tool to support your health and resilience.

Episode 263 of the Fit Father Project Podcast is an uplifting conversation with member David Kilburn. During the chat, David explains how years of “I’ll do it myself” finally gave way to a structured container and real accountability. He talks about joining FFP Foundations, making friends in the chat, and how that daily check-in pressure helped him walk past office donuts and shut down late-night snacking. We get practical with the exact swaps that fit his busy Wednesdays, what daily weigh-ins taught him about carb choices, and how planning ahead for holidays and birthdays turns food from a trigger into a conscious choice.

We also cover how he navigated a sudden back issue—shifting to walking and core work without abandoning the plan—and the non-scale wins that keep him motivated (belt holes, looser 38s, more evening energy with the kids). David’s advice for new members is simple: focus on nutrition, show up in the chat, accept support, and keep going the day after an imperfect one. His next targets: rebuild to heavier lifts, drop under 200, and continue trading “reactive” for “proactive” in every area of life.

Key Takeaways

• Accountability beats willpower
• Daily chat check-ins turned temptations into conscious choices.
• “Plan it, don’t wing it”
• Late-night snacking fixes
• Weigh daily, learn faster: the scale became feedback to calibrate carbs—not a judgment.
• Train through setbacks
• Holidays/birthdays without guilt: decide in advance, enjoy intentionally, return to baseline next meal.
• Start simple: dial nutrition first, lean on the community, and focus on the next right action.

Lasting Strength, Less Joint Strain - SUJI

If you want to learn more about the Suji portable compression training device, visit https://www.trysuji.com/ and use code FITFATHER for 20% off your first order.

BEAM Minerals—feel the difference

Learn about Beam Minerals and what they can do for your health at beamminerals.com/fitfamily. Use the code FITFAMILY for 20% off your first order.

LIVE events to meet up with FFP in 2026!

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026. 
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on structured routines, community accountability, and real-world tactics for navigating cravings, busy days, and setbacks.

In episode 262 of the Fit Father Project Podcast, we pull back the curtain on our Belize mission & service trip with two of our past travelers, Erin Bohannon (Fit Mother) and Geoff Rothman (Fit Father). You’ll hear why a health and fitness community chooses to serve—channeling the strength we build in the gym into something bigger—as we partner with Koinonia Ministries in Orange Walk to help construct a safe home for a local mom. We walk through the real flow of the week: simple, clean lodging; breakfasts at the church; hands-on building (from foundation to walls and roof); and shared dinners with local families that deliver deep perspective and joy. We also cover safety (we move as a group and even do morning street workouts), why the build progresses over multiple trips, and how seemingly small contributions (like replacing a church kitchen oven) create outsized impact.

We call it “service + adventure” for a reason. After the build, we explore the country’s beauty—Mayan sites, snorkeling around Caye Caulker, and even a wooden outdoor “jungle gym.” Families and teens thrive on this trip, finding meaningful roles on site and memories that last. We share dates, costs, and logistics for the next trip (starting June 6, 2026), plus how you can join us or support the project if travel isn’t possible. If Belize has been on your heart—or you’re ready to put your fitness to work—this conversation will show you exactly what to expect and how to get involved.

Key Takeaways

• Service is the natural next step of vibrant health—use your energy to help others. 
• We partner with Koinonia Ministries in Orange Walk to build a safe home for Romani and her kids. 
• Expect simple, clean lodging; daily construction; shared meals; and rich cross-cultural connection. 
• Families and teens thrive on this trip (safe, supervised, real work that matters). 
• We mix in adventure—Mayan temples, Caye Caulker snorkeling, and the outdoor “jungle gym.” 
• If you can’t come, donating (and employer matches) makes a huge impact.

Better Belize It - June 2026!

Website: https://www.fitfatherproject.com/belize-mission-trip/

Lasting Strength, Less Joint Strain - SUJI

If you want to learn more about the Suji portable compression training device, visit https://www.trysuji.com/ and use code FITFATHER for 20% off your first order.

Join Fit Father LIVE in 2026!

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026. 
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult your physician before starting any new exercise, nutrition, or travel activity—especially in unfamiliar environments.

Coffee is more than a morning pick-me-up—it’s the most common source of antioxidants in the American diet and, when sourced and prepared right, it can be a daily health habit. In Episode 261 of the Fit Father Project Podcast, Dr. Anthony Balduzzi sits down with Dr. Charles Livingston, CEO and founder of Lifeboost Coffee, to unpack what makes coffee “clean,” why some beans bother your gut (and others don’t), and how farming, testing, and roasting practices impact mold/mycotoxins, heavy metals, pesticides, acrylamide, and even PFAS.

You’ll also hear how to “upgrade” your cup—think low-acid single-origin beans, C8 MCT oil, collagen, and L-ergothioneine—to steady energy, smoother focus, and fewer crashes. Dr. Livingston shares his “Trust Pure” approach from farm-to-cup, why he delays coffee until mid-morning for better cortisol rhythm, and simple, tasty ways to make cold brew at home.

Share this episode with a coffee-loving friend who wants clean energy without the jitters.

Key Takeaways:

• The real health upsides of coffee and how to get them without the downsides
• What to know about mold/mycotoxins, heavy metals, pesticides, acrylamide, and PFAS
• Why low-acid beans can be easier on the stomach
• Personalized coffee tolerance
• How/why to delay your first coffee until ~10 am for smoother energy and better cortisol alignment
• “Supercharging” your coffee: C8 MCT oil, collagen, and L-ergothioneine (a mitochondria-supporting antioxidant) for cleaner focus
• A simple, reliable cold brew method
• When coffee helps workouts—and when to skip the pre-workout hype

Learn More about Dr. Charles Livingston & Lifeboost Coffee:

Website: lifeboostcoffee.com/fitfamily 

• Click the website link above and enjoy 58% off your first order.

Instagram: https://www.instagram.com/lifeboostcoffee/

Facebook: https://www.facebook.com/lifeboostcoffee/

TikTok: https://www.tiktok.com/@lifeboostcoffee

YouTube: https://www.youtube.com/channel/UCyweW2mBoIpci7pYNNtgcvg

X: https://x.com/lifeboostcoffee

Biographical Information on Dr. Charles Livingston

Dr. Charles Livingston is the CEO and founder of Lifeboost Coffee, celebrated for its organic, low-acid, and sustainably sourced coffee. With a strong commitment to health and environmentally friendly practices, Dr. Livingston has built a reputation for delivering exceptional healthy coffee that supports both people and the planet.

As a Chiropractic Physician with thousands of hours dedicated to nutritional research, Dr. Livingston believes that feeling your best starts with fueling your body with the best—and coffee should be no exception. This philosophy inspired his mission to create the cleanest, highest-quality coffee in the world, that’s not only good for you but also tastes incredible. From that passion, Lifeboost Coffee was born! 

Try Suji and Build Lasting Strength with Less Joint Strain 

If you want to learn more about the Suji portable compression training device, visit https://www.trysuji.com/ and use code FITFATHER for 20% off your first order.

Featured Events & Links

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026. 
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on choosing and preparing coffee to maximize benefits while minimizing toxins and gut irritation.